|February 15, 2024

Break Your Fast With Quality Fats: Fuel Up With These 20 Recipes

By Stephen Sheehan
Reviewed by Emily Gonzalez, ND for Scientific Accuracy

Break Your Fast With Quality Fats: Fuel Up With These 20 Recipes

From intermittent fasters to OMAD followers, we all eventually need to break our fasts to fuel up. But once it’s time to dig in, what should you prepare? Although it may be tempting to down a bowl of pasta or reach for something sweet and sugary, that’s not the way to go. Instead, your first meal should focus on quality fats.

We’ve put together a delicious list of sweet and savory recipes that stand out not only for their amazing taste but also their emphasis on this very important macro. Get ready to show off your culinary skills and fuel up with quality fats, starting with the recipe that made us famous…

1. Bulletproof Coffee

Woman frothing Bulletproof coffee next to to coffee, Brain Octane C8 MCT Oil, & Grass-Fed Ghee

Option No. 1 for breaking your fast? Look no further than our signature fat-fueled coffee. Not only is it rich and creamy, but it delivers quality fats via Bulletproof Grass-Fed Ghee and Bulletproof Brain Octane C8 MCT Oil. (Talk about a powerful 1-2 punch!)

Bulletproof Coffee will help ramp up ketone production and fuel your brain, too. So, if you’d rather sip than munch after your fasting period, you can’t go wrong with a hot cup of Bulletproof Coffee. Oh, and if you prefer your java chilled, we’ve got you covered, too.

Pro Tip: Feeling pressed for time? Simplify the process by opting for Bulletproof Original Creamer. This quality-fat-packed powder has everything you need to kick the morning off on the right foot. Just scoop, froth and sip your way to a power-backed day!

2. Immune-Boosting Smoothie Bowl

Immune-boosting smoothie bowl

There’s no straw needed when you’re ready to consume this tasty smoothie bowl. Not only does the mixture include Bulletproof Immune Defense Collagen Protein, which provides the building blocks for a healthy immune system, bones, joints and muscles, but it also has several sources of quality fats.†

Bulletproof MCT Oil is a flavorless fuel that contains C8 and C10, two of the most ketogenic MCTs found in coconut oil. Additionally, avocado and coconut cream provide quality fats and help the smoothie achieve its creamy, dreamy mouthfeel. Topped with unsweetened coconut flakes, pumpkin seeds and fresh raspberries, this is a sweet-yet-sensible way to break your fast!

3. Hazelnut Keto Scones

A stack of scones and a tub of Bulletproof Hazelnut Creamer in the background

Stick to this surprisingly simple recipe for scrumptious hazelnut scones, and you can break your fast with a delicious, macro-friendly baked good!  While most scones contain copious amounts of carbs and sugar, these won’t cause the same insulin spike (and subsequent crash).

Using almond and coconut flours, monk fruit sweetener, Bulletproof Hazelnut Creamer and Grass-Fed Ghee keeps things keto-friendly. Time to satisfy your sweet tooth, sans worries.

4. Green Shakshuka

A skillet of green shakshuka

Prepare your taste buds for an adventure full of flavor and spice! Once you grab a forkful of this one-pan brunch dish, you’ll quickly realize waiting to eat was well worth it.

Not only is this Moroccan-inspired recipe ridiculously easy to make (ready in 20 minutes!), but it also features ingredients that are ideal for breaking your fast. Eggs, avocado and Grass-Fed Ghee are all excellent (and tasty) sources of quality fats. Plus, this paleo-friendly dish simply looks stunning, too!

5. Collagen Breakfast Cookies

A plate of freshly baked breakfast cookies

No matter what time you break your fast, you can count on these protein-packed cookies to give your body the building blocks to thrive. Gluten-free, dairy-free and grain-free, they contain several sources of quality fats, including shredded coconut, pumpkin seeds, pecans and almond butter.

Plus, these breakfast cookies feature Bulletproof Vanilla Collagen Protein, which provides the building blocks for healthy bones, muscles and joints.† So, when you’re ready to eat, whip up this recipe and enjoy a guilt-free treat!

6. Keto Breakfast Tacos

Keto breakfast taco recipe

Although these delicious bacon-filled tacos feature breakfast ingredients, this recipe will work for any meal, any time of day. Rather than using carb-laden flour or corn tortillas, a lightly cooked pastured egg serves as a “shell” for a delicious mixture of fillings.

Between bacon, avocado and Brain Octane C8 MCT Oil, these tacos have three quality fat sources that make this dish ideal for breaking a fast. Flavorful and fun to make, this recipe requires only 15 minutes and just eight ingredients to come to fruition!

7. Pasture-Raised Egg Bites

A plate of pasture-raised egg bites

Looking for a meal-prep-friendly, on-the-go fast-breaker? These quick-and-easy egg bites are the perfect option. Packed with protein and quality fats, they’re a convenient way to fuel up. We think they taste even better fresh out of the oven. Either way, you can’t go wrong!

8. Keto Marble Cake

Keto marble cake made with Bulletproof Energy Collagen Protein

If breaking your fast with cookies or scones isn’t in the cards, how about cake? Yes, you actually can sit down and savor a slice of sin-free dessert–at least with this magnificently moist marble cake.

A combination of Bulletproof Vanilla Bean Energy Collagen Protein and Dark Chocolate Energy Collagen Protein gives the cake its signature chocolate swirl and a blend of adaptogens, collagen protein and energy nutrients.† Meanwhile, coconut cream, grass-fed butter and pasture-raised eggs provide quality fats.

Pro Tip: Enjoy a serving with a cup of clean, toxin-tested coffee for the ultimate post-fast treat!

9. Adaptogenic Turmeric Latte

This turmeric latte recipe turns traditional golden milk into a warm beverage that helps you keep your cool. Whole30-, keto-, and paleo-friendly.

Want something to sip that features a star ingredient with science-backed benefits? This soothing latte is absolutely worth the 10 minutes of prep time.

Full-fat canned coconut milk and Brain Octane C8 MCT Oil give this creamy, adaptogenic drink 22g of high-quality fat. In addition, turmeric can help support a healthy inflammation response, while ashwagandha can bring valuable mind-body benefits.†

Related: How Ashwagandha Helps You Stress Less and Handle More

10. Keto Spicy Tuna Sushi Burrito

Keto spicy tuna sushi burrito made with Bulletproof MCT Oil

Rolling your own sushi may sound intimidating, but it’s easier than you think. In fact, this sushi burrito takes less than a half-hour to make. Following a fast with a fat- and protein-packed recipe like this one will help you reach your macro goals.

11. Gluten-Free and Keto Mac and Cheese

Bowl of gluten-free mac and cheese

This guilt-free mac and cheese 100% rivals the traditional kind. And if you’re trying to stay dairy-free, there’s no need for cheese.

A decadent mixture of steamed pumpkin, cashews, coconut cream and a few other ingredients creates a thick sauce full of nutrients. Diced, crispy bacon adds quality fats and texture. Shirataki macaroni gives the dish that hearty feel without ruining your macros. Now that’s a winning combination.

12. Slow Cooker Beef Stew

A plate of slow-cooked beef stew with cauliflower rice

Looking to break your fast without spending a ton of time in the kitchen? This hearty beef stew is definitely the recipe for you.

While you will have to spend a few minutes browning the beef in Grass-Fed Ghee, the rest of the dish requires essentially no effort at all. Simply let your slow cooker or Instant Pot work its magic, and you’ll be left with a flavorful stew that pairs perfectly with a low-carb side like steamed greens or cauliflower rice.

13. No-Bean Keto Chili

A bowl of keto chili

Break your fast with a warm bowl of keto-friendly chili that features ample quality fats and zero beans! This low-carb, high-fat dish still has that satisfying feeling!

Plus, this no-bean chili gets its thick texture courtesy of Bulletproof Collagelatin, which also provides building blocks for healthy skin, bones and joints without affecting the flavor.† Find a comfy spot and savor every spoonful of this delicious dish!

14. Keto Chicken Pot Pie

Keto chicken pot pie

If scones, cookies and cake don’t cut it, break your fast with pie! Only this time, you’ll be going the savory route instead of sweet.

This yummy chicken pot pie will remind you of the real thing, but it’s also unique in its own right. A flaky, low-carb crust made with almond flour and coconut flour envelopes a savory filling of chicken, veggies, herbs and spices.

15. Keto Shrimp Scampi

Three jumbo shrimp on zucchini noodles with lime

Seafood lovers will enjoy the simplicity of this six-ingredient scampi. Swapping out pasta for spiralized zucchini keeps things low-carb and more nutrient-packed. And as long as you don’t overcook your shrimp (stick to 2 minutes per side), you really can’t mess this dish up!

Ultimately, you’ll be left with a fresh, vibrant meal that’s high in protein and quality fats and light in carbs. In other words: an ideal way to break your fast.

16. Keto Thai Red Beef Curry

Bowl of beef curry with cilantro

There’s no shortage of flavor in this keto curry. In fact, if you like spicy food, you can ramp up the heat factor by adding more curry paste.

Of course, no matter what level of spice you like, it’s important to use a high-quality cut of beef. Pastured chuck steak has the right amount of fat for braising and stewing, which means you’ll be left with tender, juicy perfection.

17. Wild Salmon With Buttered Kale

Wild Salmon with Buttered Kale_header

Just seven ingredients and a hint of patience can create a beautifully balanced meal that has quality fats, protein and minimal carbs. This salmon and kale plate keeps things easy, with the star protein also serving as an exceptional source of omega-3 fatty acids.

Baked to tender perfection and paired with freshly steamed kale, this is a no-fuss recipe that delivers the nutrients your body needs after fasting.

Related: Spoiler Alert: Despite Popular Opinion, Plant-Based Salmon Isn’t the Solution

18. Paleo Baked Meatballs

With flavor from garlic and fresh herbs, this recipe for baked meatballs stays totally paleo, keto, and Whole30-friendly -- all with minutes of prep.

A cinch to make in advance, these easy paleo meatballs can be particularly useful when you’re in a time crunch. Ready in just a matter of minutes, they’re a great way to consume quality fats and protein in a tidy, flavorful package.

If you have any leftovers, simply store them in an airtight container in the fridge or freezer. When it’s time to break another fast, you’ll already have something ready to heat and eat!

19. Korean Beef Bowl With Kimchi

Sliced steak in bowl with cauliflower rice

Not only does this delicious beef bowl recipe call for grass-fed ribeye, it also includes quality-fat sources like avocado, avocado oil and Brain Octane C8 MCT Oil.

Plus, your body will also appreciate the flavor (and benefits!) of kimchi. A source of natural probiotics, this Korean staple supports good gut bacteria and a thriving digestive system. This riceless bowl is a powerhouse meal that definitely belongs in your post-fast eating window.

Related: Best Foods for Gut Health: Build a Thriving Microbiome With These 12 Recipes

20. Creamy Keto Affogato

High-fat and high-flavor: This keto affogato combines sweet keto ice cream with rich espresso for a dessert with amazing perks. (Paleo, LCHF, Sugar-Free)

In the mood for something decadent? After waiting to break your fast, you can’t go wrong with cold, silky-smooth chocolate ice cream topped with a hot, freshly brewed Bulletproof The Mentalist Espresso Pod.

This creamy affogato pour is the ultimate reward for chocolate-and-coffee lovers. Not only will it satisfy any sweet tooth without the need for refined sugar, but it also provides quality fats for fuel.

How does fasting work?

A woman drinking a glass of water at her desk

Fasting isn’t just the latest fad to pop up in the fitness industry. It’s a scientifically proven way to manage your weight, and the benefits of restricting your eating window go beyond your body composition.[1]

So, how exactly does fasting work? While there’s no one-size-fits-all approach, there are a few methods that are particularly popular. Essentially, you abstain from eating or drinking anything with calories for a period of time, typically for at least 16 hours. Doing so can help improve your mood, promote the production of ketones and help your body remove cellular waste through a process called autophagy. Plus, fasting helps maintain consistent insulin levels—a key to the fat-burning process.

Many people opt for a 16:8 setup (think: consuming all food between noon and 8 p.m.). However, there are different types of fasting that include longer stretches of not consuming anything at all (dry fasting) or allowing water and unsweetened coffee and tea (wet fasting). From incorporating a 24-hour fast into your weekly schedule to eating only one meal a day (OMAD), there are many ways to reap the rewards of fasting.

In fact, extending your fast beyond the typical 16-hour window can be quite beneficial. Research has shown that a 48-hour fast can help improve insulin sensitivity and boost the autophagic process.[2]

If you’re interested in longer fasting, make sure to first seek advice from a healthcare practitioner. Of course, you don’t have to go that long; the choice is up to you!

Related: Longer Fasting on Keto for Self-Growth

Why you should break your fast with quality fats

Man pouring Bulletproof MCT Oil into a measuring spoon.

When it’s finally time to eat, you want to feed your body the nutrients it needs to thrive and feel energized. While starchy and sugary foods can provide some instant satisfaction, the dreaded “carb crash” renders you pretty much useless.

However, breaking your fast with quality fats does the exact opposite. Instead of feeling lethargic (and likely hungry) after eating carbs, fats will keep your body and brain fueled. Whether you go for grass-fed butter, MCT oil, avocados, high-quality meats or another source, you’ll have access to a sustained (and delicious!) form of energy.

So if burning fat is high on your priority list, it makes much more sense to break your fast with quality fats. Not only will you help your body ramp up ketone production, but you’ll also stay energized and avoid that all-too-familiar post-carb haze.

Want to learn more about the world of fasting? Start with our complete guide to intermittent fasting for the types, tips, tricks and more!

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